{"id":2177,"date":"2015-08-18T10:33:52","date_gmt":"2015-08-18T10:33:52","guid":{"rendered":"http:\/\/osxbit.cat\/?p=2177"},"modified":"2015-08-18T10:33:52","modified_gmt":"2015-08-18T10:33:52","slug":"consells-per-fer-front-a-la-teva-primera-ultra-trail","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2177","title":{"rendered":"Consells per fer front a la teva primera ultra-trail"},"content":{"rendered":"

– Pren la sortida nom\u00e9s si est\u00e0s preparat.<\/strong><\/p>\n

Sembla obvi per\u00f2 encara hi ha molts de corredors que es senten atrets per l’ultra-dist\u00e0ncia i es posen a la l\u00ednia de sortida d’una cursa de 100 kms sense estar preparats per fer-la. Has de ser sincer amb tu mateix i preguntar-te si el teu entrenament es suficient per afrontar un repte aix\u00ed. Si veus que no ho \u00e9s, potser \u00e9s millor plantejar-se no fer la cursa i esperar a un millor moment.<\/p>\n

– No escatimis en el material de la motxilla.<\/strong><\/p>\n

Quan fas dist\u00e0ncies de m\u00e9s de 80 kms, pot passar de tot. Baixades de sucre, dolors musculars, gana, fred, calor, deshidrataci\u00f3, butllofes, etc… Mira de portar material per poder fer front a qualsevol d’aquest s\u00edmptomes o situacions. Per voler anar massa lleuger, pot ser un problema al llarg del recorregut.<\/p>\n

– Pren-te el teu temps en els avituallaments.<\/strong><\/p>\n

A la nostra primera ultra, estalviar uns minuts quan passem per un avituallament no te cap sentit, A menys que tinguem un nivell molt alt i puguem competir pel podi de la nostra categoria, \u00e9s absurd estalviar 3 o 4 minuts i passar pels avituallaments com una fletxa. Aprofita el menjar i el beure que t’ofereix l’organitzaci\u00f3.<\/p>\n

– No estiguis massa pendent del rellotge.<\/strong><\/p>\n

Al ser la teva primera ultra, haur\u00e0s d\u2019analitzar b\u00e9 el recorregut, el perfil i haur\u00e0s fet els teus c\u00e0lculs sobre el temps per arribar als punts de control. Est\u00e0 b\u00e9 entrar dins dels talls de pas i no quedar-se fora, per\u00f2 no t\u2019obsessionis en el rellotge, ja que l’\u00fanic que far\u00e0s \u00e9s estressar-te. Gaudeix de la carrera!<\/p>\n

– Administra la teva energia intel\u00b7ligentment.<\/strong><\/p>\n

T’enfrontar\u00e0s a la major dist\u00e0ncia que has recorregut mai, per tant, l’administraci\u00f3 d’energia \u00e9s la clau per arribar a la meta d’una “pe\u00e7a”. La primera meitat de la cursa et trobar\u00e0s b\u00e9 perqu\u00e8 estar\u00e0s fresc, fins i tot estr\u00e8nyer m\u00e9s del que has de fer. En una ultra, sempre hi \u00a0ha temps de gastar l’energia que ens quedi dins. \u00c9s millor sortir reservant energia, anar dosificant-la progressivament i estr\u00e8nyer\u00a0en els \u00faltims trams de la cursa. A cada pujada, avalua si \u00e9s millor fer-la caminant o correns, \u00e9s una de les decisions m\u00e9s importants a l’hora de reservar energia.<\/p>\n

 <\/p><\/blockquote>\n

– Informaci\u00f3 extreta de trailrun.es –<\/p>\n","protected":false},"excerpt":{"rendered":"

– Pren la sortida nom\u00e9s si est\u00e0s preparat. Sembla obvi per\u00f2 encara hi ha molts de corredors que es senten atrets per l’ultra-dist\u00e0ncia i es posen a la l\u00ednia de sortida d’una cursa de 100 kms sense estar preparats per fer-la. Has de ser sincer amb tu mateix i preguntar-te si el teu entrenament es […]<\/p>\n","protected":false},"author":1,"featured_media":2018,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[36,37],"class_list":["post-2177","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-consells","tag-ultra"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-z7","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/06\/sortida-utbastions1.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2177","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2177"}],"version-history":[{"count":9,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2177\/revisions"}],"predecessor-version":[{"id":2188,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2177\/revisions\/2188"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2018"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}